Dynamic Warmup 

--

PVC Pass Troughs

PVC Circles

PVC Good Mornings

PVC Back Squats 

PVC Front Squats

PVC Overhead Squats

Strength and Power

--

Back Squat

3 x 5 

Chinups

6 x 6 

Pushups 

4 x 25 

Situps

1 x 250 

" I have too many fantasies to be a housewife. 

I guess I am a fantasy."

~ Marilyn Monroe

The Go Green Tip of the Day

Grilling  

Start up a grill. Go old school. 

Get out the charcoal.

Save energy, its that easy.

 A 200lb PR, which was followed by a 205 PR

which will be followed by many more PR's

And she's only done this for 6 weeks.

Dynamic Warmup

--

Pushup Complex

Strength and Power

--

Bench Press

3 x 5

W.O.D.

--

On a :60 Clock x 10

100 Yard Hill Sprint

20 Air Squats

A 5 Burpee Penalty Will Be Assessed 

For Any Clock Violation.

Followed By Situps x 200

"First say to yourself what you would be; 

and then do what you have to do."

~ Epictetus

The Go Green Tip of the Day

The Daily Green

The consumer's guide to the green revolution. 

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

Work / Rest x Rounds

:120 / :60 x 6 

"The doors we open and close each day decide the lives we live."

~ Flora Whittemore

The Go Green Tip of the Day

Green Dog

A website dedicated to helping businesses

 succeed in the green building market.

Dynamic Warmup

--

Inch Worms 5 x's 

Bridges 3 x's

Standing Windmills 7 x's

Cossack Stretch 5 x's

Heel to Toe Raises 30 x's 

Strength and Power

-- 

Deadlift 

1 x 5 

Chinups

3 x Max reps

W.O.D

--

21-15-9

Dumbbell Squat Thrusters (50/35)

Dumbbell American Swings (50 / 35)

Burpees 

"I was a lousy hitter in May doing the same things 

that made me a great hitter in June."

~ Carl Yastrzemski

The Go Green Tip of the Day

Green Jobs Philadelphia

This organizations is trying to make it easy for  

Philadelphians to offer and request green jobs.

Dynamic Warmup

--

CF Love Track Warmup

W.O.D.

--

2 Mile TT

"Discipline is the soul of an army. 

It makes small numbers formidable;

procures success to the weak, and esteem to all."

~ George Washington

The Go Green Tip of the Day

Gym Cups

Does your gym use paper cups for your water usage. 

Get them to stop or bring a bottle for you to use!!!

Dynamic Warmup

--

PVC Pass Troughs x 30 

PVC Circles x 15 

PVC Good Mornings x 8 

PVC Back Squats x 20 

PVC Front Squats x 15 

PVC Overhead Squats x 10 

Strength and Power

--

Back Squat

3 x 5 

Pullups

1 x Max Reps

W.O.D.

--

25 Pushups

50 Situps

25 Pushups

50 Situps

25 Pushups

50 Situps 

25 Pushups

50 Situps 

"Never bend your head. Always hold it high. 

Look the world straight in the eye."

~ Helen Keller

The Go Green Tip of the Day

Eat Paleo

If you eat your fruits and vegetables, 

your actually saving the environment. 

All that processed junk, creates a serious amount of waste.  

ALWAYS DO FULL SQUATS

Partial squats are never good.

They neglect the hips and hamstrings.

When an athlete stops above parallel

His knee joints are forced to halt the

Downward momentum.

But once the athlete goes below parallel

that stress is transferred to the more

Powerful groups in the hips, hamstrings,

And adductors.

Full squats keep all these muscle groups

Proportionately strong.

Bill Starr

Strength Coach

John Hopkins University

Sept. 1997